VDOT Calculator
Calculate your VDOT and personalized training paces using Jack Daniels' Running Formula
Recent Race Performance
Hours
Minutes
Seconds
What is VDOT?
VDOT is a measure of running fitness developed by coach Jack Daniels. It represents your current running ability and is used to calculate optimal training paces.
Your VDOT
49.8
Recreational
Training Paces (per km)
Easy
5:23 - 4:54Recovery & long runs
Marathon
4:31Marathon race pace
Threshold
4:16Tempo & cruise intervals
Interval
3:55VO2max workouts
Repetition
3:42Speed & economy work
Race Predictions
800m
1:36:00
1500m
3:00:00
1 mile
3:13:05
3K
6:00:00
5K
10:00:00
10K
20:00:00
Half Marathon
42:11:42
Marathon
84:23:24
Physiological Data
VO2 at Race Pace47.5 ml/kg/min
% VO2max Utilized95.3%
Race Velocity250.0 m/min
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Editorial Note
MyCalcBuddy Editorial Team
This page is maintained as an educational calculator reference.
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Formula Source: Standard Mathematical References
by Various
🔄Last reviewed: May 2026
✓Formula checks are based on standard references and internal QA review.